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The Fire Rescue Fitness Body Weight 500 Workout
It can be very difficult to try to stay “fit for duty” on vacation, during the Holidays, or if you don’t have access to a lot of equipment. This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment. I actually performed this workout a couple times on vacation in a small condo with only a towel and a little floor space. The objective of the workout is to complete all the assigned reps of each exercise for a total of 500 reps. **You can substitute out any of the exercises if you would like. Beginners can bounce around from exercise to exercise until all reps are completed. For a more challenging workout you should try to complete all the reps of one exercise before moving to the next. Perform a couple of minutes of active warm-up…
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Firefighter Interval Workout- Burn fat with fireground movements…
One of the best ways to incorporate fireground movements into your workouts is to perform what I call “10-minute interval overhauls.” These are 10 minutes of intervals that can vary in work and rest times that are performed after your strength training sessions. You can read more about these “interval overhauls” by clicking here. Today, I finished workout #3 of the Ultimate Fire Rescue Athlete Program and created this 10 minute overhaul….three hours later I’m still sweating. These intervals should be performed to the best of your ability, feel free to substitute in other exercises that you feel more comfortable with (and let me know your creative ideas) or that mimic movements on the fireground (stairs, sledges, drags, crawls, pulls, etc). These overhauls help burn more fat and calories and as mentioned above are a great way to incorporate firefighter movements into your workout. Give this a one a…
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Is CrossFit a Good Firefighter Workout Program?
I’ve worked in the fitness industry for over 20 years and have seen a lot of “fads” come and go. Not to age myself but when I started in the industry step classes, leotards and zubaz where still popular. Back in the day every health club focused on having the most updated machinery possible, today you see more minimalistic gyms pop up all the time. Along with these fads have come the “next” best workout program. I remember the day when everyone was “Jazzersizing” or “Sweating to the Oldies” or following the “Body for Life,” program. There were also the days of “Tae-bo”, “Spinning” and who could forget “Fitness made simple”? Some of these fitness fads have come and gone while others are still around. Today I wanted to talk about another fitness “fad” that has seemed to catch the attention of the firefighting and tactical communities. Yep, you guessed it….CrossFit. …
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Firefighter Workout- Progressive Bodyweight Challenge
I get a lot of requests for workouts that require a minimal amount of equipment. Here is a great Firefighter Bodyweight workout that doesn’t require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene). Click on the video below for a recap. Here is a recap of the workout (you can change the exercises based on your available equipment)… 5 burpees 10 Pull-ups (or body rows) 15 Push-ups 20 Prisoner Squats 25 Biker crunches (25 each side) 30 seconds plank 1 minute of running stairs or sprints Repeat for time a total of 5 rounds (if your just starting out, aim for 3 or 4 rounds). Looking for more great challenge workouts? Check out the Ultimate Fire Rescue Athlete Workout Program, a comprehensive 12-week Firefighter Workout Program designed to get you in the shape of your life!
Read MoreFirefighter Exercise Upgrade- Bicep Training
Firefighters, EMTs and Paramedics frequently lift heavy object whether it be a cot, a hose line or a heavy piece of equipment. Lifting heavy objects can take its toll on the body if you are not trained for it. Today’s exercise upgrade addresses this issue, it takes the traditional bicep curl and adds some core and balance work to it. Check it out below. Give this exercise a try and to find a more efficient way to incorporate this exercise into a fire rescue athlete workout program and get my FREE reports, the 10 Best and 5 Worst Exercises for Fire Rescue Athletes. Join the FRF Nation! Please add your thoughts about this exercise and forward this on to another Fire Rescue Athlete. Stay safe and Get FRF, Aaron Zamzow
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4 Rules to Eating Healthy in (and out) of the Firehouse…
What do you need for survival? I’m not talking about your phone, technology, or a certain person; I mean what does your body need to survive? If you said food you would be correct… Food is one of the most important things in our lives but in most cases it is low on our priority list. We usually eat whatever is quick and easy not what is best for us. Look at what we teach our kids in school, we give them a thorough education on topics such as Math, History, Science, Languages, etc, but never give more than a couple hours in their entire 12 years in school about the most important thing in our lives…what to eat. If you think about it, that’s absolutely crazy… One of the single most important aspects of our lives is never really taught to our children in school. And parents don’t generally pick up…
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Fit Firefighters Do This Everyday…
Be Physically Ready for Duty- Your Daily Fitness Checkoffs. At the beginning of each and every shift firefighters, EMTs and medic meticulously go through and check their gear (or at least they should be) to make sure that it is ready for the challenges of the day. Our equipment must be functioning properly and our rigs must be fueled and ready to go. The question that I also want you to think about is whether or not your physical equipment- brain, body, muscles are ready to go? Are you fit? Are you fueled? Here are three quick and easy things that fit firefighters do at the beginning of the shift that will help insure they are “fit for duty.” 1. Drink some water. Around most firehouses (and offices) the day and the shift starts with some coffee. We all need a pick-me-up from time to time but before you reach…
Read MoreFirefighter Exercise Upgrade- Stir the Pot
This is the plank on steroids. The “stir the pot” exercise is similar to the plank except you rotate your arms in a circle while on the stability ball. This exercise will challenge your core and complete shoulder complex. You may want to start this exercise while on your knees then eventually move to the full version. If your having difficulty stabilizing on the ball, just try to hold the position and slowly work in the arm circles. Here is a video demonstrating the exercise. Click Here for a coaching sheet PDF for the Stability Ball Stir the Pot Exercise Try to incorporate this plank version into your next fire rescue fitness workout. Stay safe and healthy, Aaron Zamzow
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Give the Gift of FRF!
Give the Gift of FRF this year! Do you have a friend or loved one that could benefit (or wants) one of the Fire Rescue Fitness Workout Programs for the holidays? From now until December 27th we created a way for you to to email any FRF program as a gift. Purchase any program and receive an email on how to “gift” your purchase. Happy Healthy Holidays! Click Here to See all Eligible Programs Thanks for Trusting FRF with your Fitness! Please let me know if you have any questions. Stay safe and healthy, Aaron Zamzow
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